52 contest prep show day holding the peak

UNIVERSITY

Contest Prep
Holding the Peak for a
One Day Show


Course Overview
”Show Day: Holding the Peak”
You will learn this at the end:

1.

How to trial run the show day peak

2.

Adjusting fluid and nutrition for full verse flat during
peak week

3.

Night before show adjustments to wake up nailing
“The Look”

4.

How to adjust variables to hold “The Look” on show
day

5.

PED and supplement usage or NOT on show day?

6.

Pump up nutrition and hydration strategies

7.

What to do post prejudging into finals: improving or
holding?

8.

The issue with water manipulation and a primer in
diuretic usage

9.

John’s Indy and NY Pro Case Study for Show Day Peak


Peaking Without Gambling
Goal is to find the most repeatable look that you can display on show
day
Find the right balance:

Flat & Soft
Dehydrated lack of food
Still fat

Full & Hard
Fat free, optimal
nutrition and hydration

Full & Soft
Over fed & hydrated,
Still fat

Peak week is daily planning to “mimic” show day
Ideal approach: “Eat into the show” 100-120% maintenance calories
daily
“Carb front loading” and “backloading” has problems in repeatability
and assessment

Multivariable approaches: Sodium, fluid and diuretics makes this
entire assessment process much harder to nail “The Look”


What to Know Before Show Day to Nail it
Multiple assessments per day to find the best visual look on stage,
starting 3-4 days out

Mimic Show Day
Train around same time you would be pumping up for stage(if possible)
Same number of meals in prior to training or stage time
Same types of foods (Rice should not swap to the magical pancakes)
Document foods, fluids, and sodium intake for the day
Pics and weight:
• Fasted, 30 min prior to meals, Post training, pre bedtime

• Note overnight weight drop
• At what body weight are you hard and full?
• At what body weight do you get too flat and look softer?
• Is this a specific body part we can sacrifice?

• At what body weight are you too full and get softer?
• Is a specific area softer and can we sacrifice it?

Lets see an example:


Example of finding “The Look” before show day
1 DAY OUT PLANNING
204.0 lbs 16oz coffee
Meal 1
30g whey isolate
pre workout meal
3oz chicken
8:00 AM 35g oats, dry measure
140g jasmine rice
30g pumpkin
¼ tsp salt
10 oz water w/ meal
205.8lbs
Pre
Intra

subtotal
2 scoops Animal Pump Pro +20oz water+1/4 tsp salt
16oz water

207.0lbs

subtotal

CHO

PRO

FAT

Fiber Kcal

2
0
23
40
3

20
21
3
4
0

0
0
2
0
0

68
0

48
10

2
0

0

10

0

3

3

204.0 lbs Fasted Vs 207lbs post training

What do I gain and lose in “the look” at different weights?
Front shot much fuller in chest, arms, delts, glutes slight softer
72 once fluid over 3 hours and 68g carbs

482

40

During Peak Week:
Nutrition and Fluid Adjustments to hit “The Look”
The Right Amount of Full Verse Right Amount of Hard
Fluid and Sodium:
• Keep constant, only variable to understand is carbohydrate.
Carbohydrates and Fats:
If NOT getting full and scale weight is NOT increasing:
• Increase carbohydrate per meal (~10-20g per meal)
• If food volume is getting too high add in fats as well to increase calorie density
• Protein held constant
If “spilling” quickly and getting softer “watery”, scale weight increases quickly:
• Decrease carbohydrate per meal (~10-20g per meal)
• Fats can be added in place of carbs in this situation to limit glycogen load
• Protein held constant

Adjusting food amount, you can slow down or increase the rate of weight gain to
achieve the full look or delay it
Sacrifice fullness for hardness and vice versa (body part dependent)


Pre-Bedtime Nutrition and Fluid Adjustments
to hit “The Look”
Waking up too Flat and not enough time to fill out
What is your overnight weight drop?
If you see your weight dropping in the PM you can predict getting even
flatter the next day.
Corrections:
Add more carbs and/or fats to last meal
Eat a snack overnight with fluids

Waking up too Full and losing conditioning
Is your bedtime weight increasing higher?
Corrections
Lower carbs in prebedtime meal
Only Protein and fats
No fluids overnight
Fast longer in AM or meal earlier pre bed


NY PRO Peak Pre-bedtime Example
1 Day out
Pre bedtime weight: 209.2lbs (normal 211lbs PM to 204.0lbs AM)
2lbs light at bedtime: predicted waking up too flat
204lbs was too flat, goal was 206-207lbs stage weight
Plan:
Meal 6

45g whey powder wt
9:00 PM 30g oats, dry measure
50g cream of rice, dry measure
209.2 pre bedtime
2 rice cakes (added in addition)
30g peanut butter (added in addition)

3
27
40

32
5

4

0
2
0

22
4

2
4

0
15

subtotal
110g rice

96
30

47
3

17
0

3

3

8

33

6

8

Mid sleep 2:00AM
207.2 premeal

15g peanut butter

3

1
4

725

0

228

1/8 tsp salt
8oz water

subtotal
205.4lbs waking

Adding food to last meal and eating overnight held weight
more and less drop


Waking up and “The Look is Nailed”

Waking up hard and full, but what now? How do you hold “the
look” or adjust it?


Adjusting and Holding “The Look” on Show
Day
You should know from previous days the X amount of carbs that
increases weight or maintains it or drops it.
We will want to give enough fluids to control “the look”

We only need enough fluid for digestion, absorption and filling out
glycogen
When flat you will need more muscle glycogen which in turn more
fluids with carbs
When full, glycogen is topped off so less carbs and fluids will be
needed
Protein can be lowered by 1-2oz on this day to limit food volume

Veggies can be removed this day to limit food volume


Adjusting and Holding “The Look” on Show
Day

Adjusting Carbs:
Flat: X grams that increase weight from data gathered (EX: 80g)
Nailed: X grams that maintain weight from data gathered (EX: 50g)
Full: X grams that decrease weight from data gathered (EX: 30g)
Spilled: Fasting longer, Pump up workout, Protein fats only

Fluids With Meals:
Keep fluids constant with meals per normal (4-8oz with meals)
This will be needed for digestion and absorption
Fluids Between Meals:
Based on previous data and normal intake
Fluid starting point is from previous day data, unlikely to exceed previous fluid targets. Conservative
start at 50% fluids.
Weight not increasing on high carbs = more fluids
Consume fluids between meals in weight needed to increase
Example 1lb weight gain/loss = 16oz fluid
If weight is too high and look soft lower carb first, second lower fluids
Application for Coffee (Gi motility and diuresis)
Sodium Between Meals:
Keep this constant as days prior


Show Day Supplements and PEDs
General rule: If you looked peaked every day leading up to show, no
need to change now.
PEDs:
• Oral AAS continued
• Thyroid continued
• Clenbuterol may or may not be continued
• Aromatase Inhibitor continued

Supplements:
• Keep multivitamin/mineral complex in place
• Due to potential fluid restrictions limit other health supplements day
of show


NY Pro Pre-Judging:
Nutrition and Fluid Manipulation
205.4lbs waking

16oz coffee first thing AM

Meal 1 5:00 AM

45g whey isolate
120g cream or rice, dry
10oz water with meal

Post meal 6:40 205.4lbs
6:45-7:30 25oz
Meal 2 7:30AM

between meal 25oz water
subtotal
20g whey isolate
50g cream of rice dry measure

6oz water with meal
206.4lbs
PUMP UP

8-8:30AM

1.
2.
3.
4.
5.
6.

7.

subtotal
2 Scoops Pump Pro + 10oz water
(75oz water total)

Waking up at 205lbs I knew my nailed look was 206-207lbs
Post meal 1 I had zero weight gain
25oz fluids add between meal (~1.5lbs)
Prior meal 2 I was 206.4bls (in target zone)
Meal 2 was maintenance carbs (40g) and still fluid with meal
Fluid into prejudge was 10oz to maintain hydration (1/2 what increased
weight)
75oz fluid over 3.5 hours compared to previous trial 72oz fluid over 2.5
hours. More fluids needed?


Pump up Nutrition and Hydration Strategies
General rule: If you looked peaked every day leading up to show, no need to
change now.
If you aren’t 95-100% prior to walking on stage no last-minute trick will save

you
Stick to food and supplements you have used all prep, no ”wild cards”
Pre workout/pump up formula:
MOST IMPORTANT:
1.
2.
3.

Water: adequate for hydration and fullness 4-20oz (needs based)
Sodium: acute rise can bump blood pressure and vascularity (1/4 to ½ teaspoon)
Carbohydrate: Needs based on fullness, 10-20g fast digesting (dextrose, etc)

LEAST IMPORTANT:
1.
2.
3.
4.

L-Citrulline: 4g increase nitric oxide
Creatine Monohydrate: 5g; improved glycogen storage, cellular hydration, stays in place
if already taking
Hydromax: 3-5g Glycerol is water attractant, increase cell swelling
Alpha GPC: 600mg increase acetyl choline in brain, focus and cognition

Limit caffeine if anxiety is high
Limited application to high fat foods (muffins, chocolate, etc)
John’s NY Pro Pump up:
10oz water
Animal Pump Pro 2 scoops
¼ teaspoon sea salt

Post Pre-judging
Consume body weight lost in fluid amount
1lbs less = 16oz fluid
Resume meals once hunger signaling returns and in relaxed
parasympathetic state

Assess visuals and weight: Flat, Nailed, Full, Spilled?
Repeat the same process from the morning to hold “The Look”


NY Pro Finals Nutrition and Hydration
Post prejudge 205.6lbs

16oz water

Meal 3 10:15am

5oz chicken, breast cooked wt
180g white rice, cooked wt

50g spinach
1 rice cake + 6g PB
6oz water

205.4 1pm

Between meal 12oz coffee

Meal 4 1:15PM

subtotal
3oz chicken
100g white rice

20g whey
45g cream of rice
15g Peanut butter
10oz water

Between meal 16oz water

Meal 5 3:00PM

subtotal
20g whey isolate
50g cream of rice dry measure

No water with meal
3:30pm 206.0 full hard
PUMP UP

2 Scoops Pump Pro + 10oz water
subtotal

Notes:
1. 1lb lost during prejudge = 16 fluids
2. Return to
maintenance

carbohydrate
amount
3. 12-16oz between
meals holding
206lbs


Problems with Water Manipulation
• Dehydration will decrease water levels in ALL compartments intracellular and
extracellular.

• You can NOT separate subcutaneous from intramuscular
• You can NOT drop water from one compartment without effecting the other
• Cutting all water will result in a flat small muscle


Water Manipulation Timeline
Early water cuts are also quickly
accounted for by the antidiuretic hormone release from
the pituitary gland and
aldosterone release from the
adrenal glands.
These are triggered by increase
in sodium concentration in the
serum (decrease in water
or/and increase in sodium).
These hormones respond
quickly, and we see counter
regulation of water balance in
combat sport athletes cutting

water within hours not days
((Reale 2017)

This makes long duration water
tapers over days unjustified
We can manipulate this over
hours for short durations


One Day Show Water Manipulation
Hold the Peak with water restriction does incur some risk
The body will fight for fluid balance. Water restriction can lead to
increases and serum sodium (high sodium intake, low fluid
consumption) and triggering of Vasopressin and Aldosterone
Going into finals you might see a slowing of urination and body weight
increasing more with even less fluid consumption and less
carbohydrate consumption.

If you are more sensitive to this regulation, keeping water high is the
safe alternative and not doing any water show day manipulation
For a one-day show, we can hold this peak without much counter
regulation issues from not going to extreme water restriction.
This is when a diuretic like hydrochlorothiazide and triamterene
(Dyazide/Maxide) might have application for going into finals.


Diuretic Classes of Action 101
Four Main Diuretics seen in Bodybuilding:
Loop diuretics (Furosemide)
Reduced reabsorption of sodium in loop of Henle and increased water excretion

Strongest effect on water excretion of all diuretics
Short half-life 1-3 hours, duration action 3-6 hours
Potassium losses (note beta2 agonist and insulin can exacerbate hypokalemia)
Less potassium loss compared to thiazide more water loss (action time related)
Thiazide diuretics (hydrochlorothiazide)
Reduced reabsorption of sodium in distal tubule and increased water excretion
Duration of action 9-24 hours
Potassium loss present (note beta2 agonist and insulin can exacerbate hypokalemia)
Weaker water loss action compared to Furosemide

Potassium Sparing Diuretics (Triamterene)
Sodium and water loss without the potassium loss of Furosemide and HCTZ
Duration action 7-9 hours
Combined with HCTZ or Furosemide to enhance diuresis but mitigate potassium loss
Potassium Sparing Diuretics (Spironolactone)
Antagonist of mineral corticoid receptor and blocking Aldosterone action
Sodium excretion and potassium retained
Anti androgen effect
Weakest water loss effect
Duration of action 2-3 days


Diuretic Application 1 Day Show:
HCTZ and Triamterene
Usage and Duration of Action
• Clinical Dosing: Dyazide (25 mg hydrochlorothiazide (HCTZ)/37.5 mg triamterene) 1-2
capsules given once per day
• Onset of diuresis with Dyazide takes place within 1 hour, peaks at 2 to 3 hours and tapers
off during the subsequent 7 to 9 hours
• Indicated for HTN or edema in patients who develop hypokalemia on HCTZ alone (does

not lower BP in normotensive)
• 12.5mg HCTZ decrease in SBP 5-10mmHG
• Responders (65%) and non-responders to HCTZ volume loss and BP changes
• 50mg HCTZ =1.58kg wt loss, 200mg HCTZ=3.14kg wt loss over 10 wk trial

• Has direct effect on vasodilation

Pharmacology
• HCTZ blocks the reabsorption of sodium and chloride ions, and thereby increases the
quantity of sodium traversing the distal tubule and the volume of water excreted
• Sodium depletion may produce excessive loss of potassium, hydrogen, and chloride ions
• The triamterene component of Dyazdie exerts its diuretic effect on the distal renal tubule
to inhibit the reabsorption of sodium in exchange for potassium and hydrogen ions
• triamterene maintains or increases the sodium excretion and reduces the excess loss of
potassium, hydrogen and chloride ions induced by HCTZ
• Taken with a high fat meal can increase bioavailability, increase peak concentrations and
delay absorption up to 2 hours.
• Interaction with ARB (telmisartan) synergistic effect in lowering BP


Diuretic Application 1 Day Show:
HCTZ and Triamterene
Bodybuilding Application
• Needs based and should be test run prior to show day
• 25-50% clinical dosing (6.25-12.5mg HCTZ/9.4-18.8mg triamterene)
• Continue normal fluid and sodium intake, diuretic will continue
excretion
• Monitor body weight and visual changes per normal to hold “the
look” over next 1-6 hours (time of action and duration)
• Rebound effect more likely to occur, considerations for 2 day and

multiple shows
WHY HCTZ/Triamterene?
• Need only for slight water manipulation
• Less risk as rapid acting Furosemide
• Combined HCTZ/Triamterene for decreased risk potassium loss
• Aldactone application too slow of action for 1 day show


SUMMARY
Peak without gambling
Find the weight and visual this is both hard and full
before show day

Master carbohydrate manipulation, leave the other
variables alone
If fluid is manipulated it must be done acutely within
1 day
With supplements, PEDs and other decisions for
variables, if you looked great with it don’t change it


References
Reale, Reid & Slater, Gary & Cox, Gregory & Dunican, Ian C & Burke,
Louise. (2017). The Effect of Water Loading on Acute Weight Loss
Following Fluid Restriction in Combat Sports Athletes. International
Journal of Sport Nutrition and Exercise Metabolism. 28.
10.1123/ijsnem.2017-0183.
/>s078lbl.pdf
Hughes, Alun D (2004). How do thiazide and thiazide-like diuretics
lower blood pressure?. Journal of the renin-angiotensin-aldosterone

system : JRAAS, 5(4), 155–.doi:10.3317/jraas.2004.034

Freis, E. D.; Reda, D. J.; Materson, B. J. (1988). Volume (weight) loss
and blood pressure response following thiazide diuretics.
Hypertension, 12(3), 244–250.doi:10.1161/01.hyp.12.3.244